Pepitas, or roasted pumpkin seeds, are an inexpensive and healthy snack, readily available in Belize and Mexico.

They are high in fiber and vitamins B and E; and are a good source of alpha-linolenic acid (ALA), a healthy fat that reduces inflammation, improves blood vessel health, and has beneficial effects on blood fats.

Even better, pepitas are quick & easy to make at home!

Do-It-Yourself Pepitas

1. Remove the seeds from a pumpkin or squash and clean most of the pulp from them. (It's okay to leave some of the strings, which add flavor!)

2. Toss the cleaned seeds with a little olive oil and seasoning of your choice (salt is traditional but also try garlic powder, lemon pepper, or cayenne for variety).

3. Spread the seeds on a baking sheet and roast in the oven at 300 degrees for about 45 minutes, stirring every 5 or 10 minutes so they don't stick or burn.

Shortcut: if you're in a hurry, you can also roast seeds in the microwave! Combine 1 cup seeds with 1 tablespoon oil in a microwave safe bowl and cook on high 2 minutes. Remove from microwave, stir, and cook in additional 1-minute increments until as crisp as you like. Salt to taste.

TIP: Store any leftover pepitas in the refrigerator to keep their fresh-roasted flavor longer, up to 2 months.

Trader Joe's, in Calif, long time, as I used to live in Pasadena, and shop at the Arroyo Parkway store.Those Pumpkin seeds, they are the best, but have to buy them from 7-11 here in Florida. The new ones are shelled, and have a great taste. Next trip to AC, will try and bring home from their.Love them.Will try recipe, when I buy pumpkin, or find one, other than Halloween.